vertical jump training

Use of an overhead goal alters vertical jump performance and biomechanics.

SOURCE:

Cincinnati Children's Hospital Research Foundation, Sports Medicine Biodynamics Center, and Human Performance Laboratory

AUTHORS:

Ford KR, Myer GD, Smith RL, Byrnes RN, Dopirak SE, Hewett

THE STUDY:

This study examined whether an extrinsic motivator, such as an overhead goal, during a plyometric jump may alter movement biomechanics. Our purpose was to examine the effects of an overhead goal on vertical jump height and lower-extremity biomechanics during a drop vertical jump and to compare the effects on female (N = 18) versus male (N = 17) athletes.

Drop vertical jump was performed both with and without the use of an overhead goal. Greater vertical jump height (p = 0.002) and maximum takeoff external knee flexion (quadriceps) moment (p = 0.04) were attained with the overhead goal condition versus no overhead goal. Men had significantly greater vertical jump height (p < 0.001), maximum takeoff vertical force (p = 0.009), and maximum takeoff hip extensor moment (p = 0.02) compared with women.

A significant gender x overhead goal interaction was found for stance time (p = 0.02) and maximum ankle (p = 0.04) and knee flexion angles (p = 0.04), with shorter stance times and lower angles in men during overhead goal time. These results indicate that overhead goals may be incorporated during training and testing protocols to alter lower-extremity biomechanics and can increase performance.

THE TAKE HOME MESSAGE:

Whilst jumping drills are great they don't provide much tangible feedback as to whether or not you are actually improving. Jumping for a specific target does. Spending time just trying to continuously jump up and touch progressively higher targets is an almost fool proof method for increasing your vertical jump.





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